saph4be

Thus is what I been recommended. What's your thoughts. I'm aiming to loose weight and build muscle.



5:50am 5g l-glutamine in warm water

6:00am power walk 45-60 mins x 4-5 a week or treadmill

7:00am 80 oats/porridge, 40g whey, 50g blueberries, blend all together in 350ml cold water, 1 apple, small handful mixed nuts & seeds.

10:00am 180g chicken breast, 2 slices whole meal bread + salad

1:00pm 75g whole meal pasta, 125g tuna or 180g chicken, desert spoon extra virgin olive oil + veg (boiled mixed or broccoli)

4:00pm 5 nairns oat cakes, 2.5g whole earth on each, 8 almonds, 1 piece fruit, 1 low fat yogurt

Train for 1 hour
30 mins cardio straight after training
Immediate low carb protein shake

7:00pm 180g chicken or turkey breast, 180g sweet potato, unlimited salad


10:30pm 40g whey in 250ml skimmed milk

Carb options.. 65g brown rice, 65g brown pasta or spaghetti, 2 x brown bread, 180g sweet Potato

Protein options.. 180g chicken or turkey breast, 2 x salmon fillets, 180 xtra lean mince, 250g cottage cheese, 170g low fat lean steak, 8 eggs white

Fat options.. Desert spoon extra virgin olive oil, desert spoon avocado oil, 1 egg yolk.

Choose a source of carbs, protein & fat for each meal, mix it up how you like but it's very important to keep to the above weights.

Drink at least 3 Lt. water daily


have 50g of whey straight after a workout or exercise routine

2 hour cheat once a week, eat what ever you want for 2 hours

Take before and after pictures, front, side & back in a pair of boxers or pants

mercury grey minter

Diet seems ok,but you say your aim is to loose weight and build muscle.
Muscle weighs more than fat so if you lose a fist size of fat and put on a fist size of muscle,your weight will have increased.
What I did was a simple diet,good weights routine and plenty of cardio.
2hour cheat time sound naff.
Need to eat clean but have every other Sunday off and eat what you want.

Carlos-Titx

Doesn't having a cheat meal here and there boost your metabolism? Sure fiddy said something like that and the blokes lost half his body weight and looks really well.

saph4be

Yeah I think the 2 hours eat free would cover that. Well I start Monday along with a trading plan.

StephenC

You'll see good results on that. Be able to comment better knowing your weight/bf/training style etc, but pretty solid diet there. Would tweak a few things, slower release protein before bed (casein or cottage cheese etc). Fuller profile of aminos 1st thing rather than just glutamine although glutamine on its own like that is very good for kerbing any cravings you may have 1st thing. Be tempted to add carbs post work out rather than going low carb especially if muscle building is a goal.